Warmup 0:00 - 15:00 Run to Sessions 2x Instructor Mobility 15:00 - 30:00 Review/Practice skills for today's conditioning. L2-4: Barbell Clean Progression Work through the entire progression at least 2x…

Warmup 0:00 - 15:00 Super Dynamic Warmup Instructor Mobility Strength 15:00 - 45:00 Levels 2-4 5x 5 Strict Press Increase weight each set if possible. 3x 8 Push Press All…

Warmup 0:00 - 18:00 Speed Ladder Instructor Mobility Conditioning 18:00 - 30:00 Workout Prep Med ball throwing drills Perform ~3 reps of each movment to practice. All Levels: - rugby…

Warmup 0:00 - 10:00 Instructor Jump Rope 5 Minutes Instructor Mobility Strength 10:00 - 45:00 Levels 2-4 10 Minutes Barbell Clean Progression Work through the entire progression at least 2x…

Warmup 0:00 - 15:00 Run to Sessions Instructor Mobility Partner Warmup Drills 15:00 - 25:00 Workout movement prep Conditioning 25:00 - 55:00 “Shadowkeep" Two person teams, split up the reps…

Warmup 0:00 - 15:00 Super Dynamic Warmup Instructor Mobility Strength 15:00 - 45:00 Levels 2-4 3x 5 Front Squats Increase weight each set if possible. 5x 5 Back Squats Increase…

Warmup 0:00 - 20:00 Run to Sessions 2x Instructor Mobility Conditioning 20:00 - 35:00 Kettlebell Snatch Technique/Warmup - single arm swings - high pulls - half snatches - full snatches…

Warmup 0:00 - 15:00 Super Dynamic Warmup Instructor Mobility Strength 15:00 - 45:00 Levels 2-4 5x 5 Strict Press Increase weight each set if possible. 3x 8 Push Press All…

Warmup 0:00 - 15:00 Speed Ladder Instructor Mobility 15:00 - 30:00 Levels 2-4: Barbell Clean Progression Work through the entire progression at least 2x (as indicated below for your level)…

Warmup 0:00 - 10:00 Instructor Jump Rope 5 Minutes Instructor Mobility Strength 10:00 - 45:00 Levels 2-4 10 Minutes Barbell Clean Progression Work through the entire progression at least 2x…